Do you feel a tension in your thighs and calves? Do you have pain in the neck and joints after training? Maybe yesterday’s practice was too intense, and now you have muscle aches or pain. To prevent or relieve this discomfort it is essential that you stretch. Relaxation and recovery are as necessary as training itself. The best way to relax the body is with a combination of stretching and exercises with the foam roller (also known as foam rolling in English). We have collected the most relevant information for you to take note.
What exactly is a foam roller?
Regular exercise with a foam roller relaxes, relaxes and restores the flexibility of the muscles. The best moments to make foam rolling is after training, in a slow and prolonged way. Focus on the following body parts:
Doing many squats and burpees can be very hard on the thighs. You can reduce tension by stretching the anterior, middle and posterior thigh muscles after training.
The shins and calves also work a lot with workouts with one’s body. So do not forget them when you stretch.
A workout that exercises the whole body requires a stiff back and a stable core. One way to avoid back pain is to massage the muscles on a regular basis with a roller. But do not overdo it: make sure you do the massages slowly and carefully. When it starts to hurt is when you should stop.
Stretch and continue your fitness path!
Those who practice exercise know that stretching helps prevent muscle pain and allows muscles to recover after intense weight training. But we often skip this practice. Day to day can be very stressful, and it is possible that there is hardly time to stretch. That’s why it’s enough that you do 5-10 minutes of stretching after a workout. Limit each exercise to 30 seconds and do it in a slow and controlled manner. This way you will avoid muscle tension, and you can get out of bed the next day.
The best thing about training with your own body is that it works all the muscles of the body: that is why it is so useful and is perfect for those who have little time. Since it trains the whole body, it is also essential that you stretch the muscles of the entire body. Focus primarily on the exercises for the legs, back, shoulders and neck. These parts are the ones that tend to suffer the most.
Relax the muscles with a foam roller
Stretches strengthen and massage the muscles of the head to the feet.
In this exercise, the foam roller is used, which can be used to stretch, massage and strengthen the body. The start sequence focuses on movements of de-numbing of the muscles. Then you will practice balancing exercises on the foam roller.
What are your needs?
Before we can get anywhere with the selection process, you should find out what you plan to use the foam roller for.
This depends on a variety of factors:
Your level of knowledge (are you a beginner)?
A degree of intensity of massage (do you want a deep tissue massage or something light enough?)
The quantity of variability (some foam rollers allow you to do more exercises than others)
Your level of knowledge
The reason this is important is that of the risk of injury. If you have never used a foam roller before, then choosing a very dense foam roller designed to give you a whole tissue massage can cause injuries and damage to the muscles.
I usually recommend new users to opt for a less dense foam roller to start, the hand before moving on to the more hard foam rollers. However, if you want to use the foam roller under the supervision of someone who is well informed, you can start with a dense foam roller, while this “expert” is to guide you on the way. The “softer” foam rollers tend to be EPE foam rollers, so if you are just starting out, an EPE foam roll would be a great place to start. If you have experience with foam rollers, then you can choose any foam roller.